Quitting smoking is hard. Electronic cigarettes, also known as e-cigs, are becoming an increasingly popular way to help people curb cigarette use, though they are not approved as a smoking cessation device by the FDA.[1] E-cigs also contain nicotine, which is an addictive substance found in regular cigarettes; if used properly, e-cigs may help your body wean off nicotine. Manufacturers of e-cigs claim they can help you quit smoking, but this has not yet been proven, and results from preliminary research is mixed.[2] Still, some people claim that using e-cigs have helped them reduce their reliance on tobacco products by making the switch

Steps

Method1

Using E-Cigs to Replace Cigarettes

1

Know your nicotine intake. Physical withdrawals can be avoided by understanding the amount of nicotine in your e-cig compared to your normal cigarette usage. E-cigs use either nicotine cartridges or liquid nicotine. In order to maintain your current nicotine levels, you will need to know the rough equivalents between cigarette and e-cig nicotine amounts.You can always adjust this if you feel like you need more or less, but you should avoid unknowingly using more nicotine than your body is used to. [3]

For those who smoke filtered cigarettes, such as Marlboro, Camel, or other readily available brands at a pack a day, make sure you start at about 18 mg of nicotine or 1.8% concentration. This will help stave off any physical withdrawals.

For those who smoke more natural (or unfiltered) brands, like American Spirit or Lucky Strikes at a pack a day or more, 24 mg or 2.4% concentrated liquid nicotine is a good starting point.

If you smoke less than a pack a day and are used to a light cigarette taste, such menthol or cigarettes deemed "light," 12 mg or 1.2% e-cig nicotine liquid is good.

2

Decide on the type of e-cig experience you want. Part of the reason that e-cigs make an effective cigarette alternative is that they replicate a cigarette smoking experience, unlike the patch or gum. All e-cigs will be able to give you nicotine, but smoking is a more holistic experience. People become used to the ritual, taste, and feel of smoking. You can choose a e-cig that mimics a cigarette more directly, or choose a more technologically advanced model for a more intense vaping experience.[4]

Cigarette replicas are the most popular e-cigs for beginners. These are small, lightweight, and will generally look and feel like a cigarette. These are great for casual smokers who want convenience.

Buy a mid-size model for more vapor and options. These are generally larger and can be about the size of a cigar. They will have a longer battery life, produce more vapor smoke, and have more customizable options. Heavy, long-time smokers, tend to find larger vapor production similar to the experience of a cigarette, and therefore, a better substitute.

Choose an advanced personal vaporizer for advanced options. These require some basic knowledge of vaping and are much more technologically complex; however, they also provide the most customization options, ranging from nicotine levels to the amount of vapor smoke. These will be more complicated, too, and may frustrate first time users.

3

Further customize your e-cig. You can customize your e-cig experience even more by choosing how much smoke you want your e-cig to produce, length of battery life, and flavors.

Choose a high vapor volume e-cig if you enjoy smoke. Many smokers enjoy the taste and feeling of smoke. Choose a model that produces a high level of vapor if this is something you enjoy about smoking.

Choose long battery life and discrete models to satiate rituals. You might be someone who likes to have a cigarette with friends after dinner, or out at the bar. You can choose a long battery life and e-cig that resembles a cigarette for this. Choosing an e-cig that most resembles your previous smoking habits will make it more likely you stick with it.

E-cigs can also come in flavors. If you are used to smoking menthol cigarettes, or just want a new taste altogether, look into flavored e-cigs.

4

Understand the benefits. Although you shouldn't consider an e-cig a "healthy" alternative to smoking, there are some advantages you may notice right away.[5]

E-cigs are cheaper. They are not currently taxed like cigarettes and are cheaper to maintain than people who have a pack a day cigarette habit.

You have many more options with e-cigs. You can choose various flavors, nicotine concentrations, or even make choices based on aesthetics.

Method2

Using E-Cigs to Quit Nicotine

1

Keep a craving journal. You will need to zero in on your cravings and triggers in order to get the most out of your e-cig. This will help you use the e-cig to meet non-physical cravings while gradually reducing your body's dependence on nicotine. A week before your purchase, keep a running log of when you smoke, how you feel when you do smoke, and when you particularly crave a cigarette. Some common observations to record may include:[6]

How intense was your craving?

What were you doing when the craving came on?

What were you doing?

Who were you with?

2

Start a plan. Some people like to go cold turkey and stop smoking altogether; however, it is thought that real advantage of an e-cig is that you can gradually decrease your nicotine intake by progressing to lower and lower strengths of liquid nicotine.[7] Gradually reducing your nicotine intake rather than going cold turkey can lead to fewer withdrawal symptoms.[8] Set goals for quitting and start a timeline.

Set a start date and a day by which you want to be nicotine free. Taper down the strength of e-liquid nicotine based on this timeline.

Reward yourself for meeting goals. Quitting nicotine is really hard! Reward yourself when you meet goals. Go buy something you've been meaning to buy or go out with friends to a new restaurant so others can help you in your journey.

3

Reduce temptations. Get rid of all of your cigarettes or nicotine products. Once you no longer have cigarettes around, you can increasingly rely on your e-cig to help you get through cravings and tough patches while also reducing your nicotine intake.[9]

Stop other behaviors that are likely to bring about cravings. For many people this can be drinking alcohol, hanging out in certain settings, and even excessive caffeine that will increase cravings for nicotine.

4

Start small and monitor your nicotine intake. There are many reasons why quitting smoking is difficult. Physical addiction to nicotine can cause physical withdrawal symptoms like headaches, nausea, irritability, and even fatigue. An e-cig can be effective because it allows you to gradually decrease the amount of nicotine in your body to avoid some of the brunt of physical withdrawal.[10]

5

Reduce nicotine intake gradually. Most e-cig companies offer e-cigs with different nicotine concentrations so you can gradually reduce the amount of nicotine without actually having to reduce the amount of e-cigs you use. You can continue to use your e-cig to satiate triggers that make you want to smoke while reducing your body's dependence on nicotine.[11]

If you are heavy smoker and/or smoke unfiltered cigarettes, you will want to make the wean off more gradual. You may want to do this slowly over a period of several weeks (or longer). For example, you might start at 2.4% one week, and the next week go down to 1.8%, and so on.

6

Continue smoking the e-cig as long as you need. The really useful part of an e-cig is that you can actually use a nicotine-free liquid. This way even after your body no longer needs nicotine, you can continue to use the e-cig to satiate the triggers you identified in your journal.

If you are used to smoking while driving, continue to use your e-cig in the car.

Have the e-cig on you during other normal trigger situations. For example, if you crave a cigarette when you are out with friends drinking, having the e-cig on hand can help stave off falling off the wagon.

Use the information from your journal entries to help you prepare for trigger situations. Review what you identified as a trigger and make sure you have your e-cig with you on those occasions or that you have developed other coping mechanisms.

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Video

Tips

Don't give up too quickly. It may take months before you're able to completely quit smoking.

Warnings

If you start to feel light-headed after puffing (vaping) an electronic cigarette, it could be that the nicotine concentration of your e-liquid is too high for you or that the nicotine concentration of the e-liquid is higher than what's stated on the label.

Electronic cigarettes contain nicotine, a chemical known to the state of California to cause birth defects or other reproductive harm.

E-liquid is not for human consumption.

E-cigs have not been fully evaluated by the FDA. They are not intended to treat, prevent or cure any disease or condition.

Charge your batteries only with the charger provided with your kit. Using a charger from another manufacturer could cause battery failure.

"I have been a smoker for 41 years, and used this site and others to help me in a transition to e-cigs or vaping. So far I am 8 days without a cigarette, and doing well. Thank you for your help wikiHow."..." more